A Self-Care Action Plan
https://hookup.nyc/t-michael-martin-spreadsheet-self-care
How to Journal
Eating
Meal planning can help you eat healthier for cheaper, but it can also be your path to eating exactly what you want.
Step 1: Research What You Like
Step 2: Lower Your Expectations
Step 3: Clean Your Kitchen (Consistently)
Step 4: Go Grocery Shopping
Step 5: Build In Flexibility
Step 6: Make Mistakes—Get Creative!
Step 7: Cook & Eat Your Meal
How to Meal Plan
The Eatwell Guide
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
Vitamin and mineral supplements
The majority of the population can get all the vitamins and minerals they require from a healthy, balanced diet. However, some vitamin supplements are recommended in certain circumstances at a population level, such as vitamin D during the autumn and winter and folic acid for pregnancy.
Handling food safely
Wash your hands before and after preparing food. This will stop you contaminating food and will also protect you from getting ill or passing on bacteria from foodstuffs, such as raw meat. Find out more here about food safety.
Food and mental health
Some studies suggest that what we eat and drink can affect how we feel. But it can be difficult to know what to eat, especially when healthier foods can be more expensive. And it can be hard to think about our diet when we’re struggling with our mental wellbeing.
We all react differently to the things in our diet. But there are some foods and drinks that may affect how we feel, in different ways.
If your blood sugar is lower than usual, you might feel tired, irritable or depressed. Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.
Sometimes your gut can reflect your mood. If you’re stressed or anxious this can make your gut slow down or speed up. This can lead to problems with digestion, such as feeling bloated or constipated. Or you may not feel as hungry as usual.
https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/
Eating disorders
We all have different ways of eating and many of these ‘eating styles’ allow us to remain healthy. However, some are driven by body shape and weight concerns (e.g. an intense fear of being at a healthy weight or becoming fat) and can upset body functioning and daily activities. These are called eating disorders and are often a way of coping with difficult experiences and emotions. They are described below.
Anorexia nervosa: The person is low in weight and has a fear of being a healthy weight. They restrict what they eat and may purge or use excessive exercise in the pursuit of thinness.
Bulimia Nervosa: The person is in a healthy weight range and frequently binge-eats. They also use harmful methods in an attempt to counter the effects of eating such as vomiting, fasting or excessive exercising.
Eating Disorder Not Otherwise Specified (EDNOS): The person has most but not all the diagnostic signs of anorexia nervosa or bulimia nervosa.
FREED is a pathway within the Adult Eating Disorder service. It stands for ‘first episode rapid early intervention for eating disorders’.
In Cornwall, it is a service for 18 to 25-year-olds who have had an eating disorder for 3 years or less.
FREED is designed to give young people rapid access to specialised; evidence-based treatment and support tailored to their needs. In line with FREED’s early assessment and intervention principles, we aim to complete an engagement call within 48-hours of the referral being received. During this call if appropriate we will book the client in to one of our FREED assessment slots.
If you are aged 8-18 you can be referred to the Children and young people’s eating disorder service
https://www.cornwallft.nhs.uk/children-and-young-people-eating-disorder-service
Drinking
Hydration
Everyone should aim to drink 6 to 8 glasses of fluid every day. Water, lower fat milk and sugar-free drinks including tea and coffee all count. Although drinks containing caffeine, such as tea and coffee, are mild diuretics, the fluid component of these (for example, water and milk) negates any dehydrating effect at normal levels of consumption.
Fruit juices and smoothies
Fruit juices and smoothies also count towards fluid consumption, although they should be limited to no more than a combined total of 150ml a day.
Sugary drinks
Sugary drinks are one of the main contributors to excess sugar consumption amongst children and adults in the UK. Swap sugary soft drinks for diet, sugar-free or no added sugar varieties to reduce sugar intake in a simple step.
Caffeine
Caffeine is in tea, coffee, chocolate, cola and other energy drinks. It is a stimulant. This means it can give you a quick burst of energy. But it might also:
- Make you feel anxious and depressed
- Disturb your sleep, especially if you have it just before bed
- Give you withdrawal symptoms like feeling irritable or depressed, if you suddenly stop having it.
If you think caffeine is affecting your mood, you could try to slowly reduce how much caffeine you have. For example, you could switch between having a caffeinated drink and a decaf version.
Alcohol
Alcohol can also contain lots of calories (kcal) and should be limited to no more than 14 units a week for men and women. The calorific content of an alcoholic beverage depends on the type of alcohol, the volume served and the addition of mixers. As an example, 1 pint of standard strength lager contains approximately 136kcal, a 175ml medium glass of wine contains approximately 135kcal and a 25ml shot of spirit (40% vol) contains approximately 56kcal.
Alcohol and mental health– Alcohol can make you feel more relaxed, outgoing and sociable, some people use them to help with anxiety in the short term. While this may help reduce feelings of anxiety in the moment, it can have negative long-term effects. For example, you may find that you start to feel as though you “need it” to cope in these situations in future; it may make feelings of anxiety or depression worse once the effects have worn off; or it may make you physically ill. Drinking alcohol can make any mental health problems you struggle with worse in the long term
Alcohol and pregnancy- If you drink alcohol during pregnancy you risk causing harm to your baby. Sometimes this can result in mental and physical problems in the baby, called foetal alcohol spectrum disorder (FASD). FASD can happen when alcohol in the mother’s blood passes to her baby through the placenta. Your baby cannot process alcohol well, which means it can stay in their body for a long time. Alcohol can damage their brain and body and stop them from developing normally in the womb. This can result in the loss of the pregnancy. Babies who survive may be left with lifelong problems.
Setting Healthy Boundaries
Relationships, including the one you have with yourself, are vital to our mental wellbeing. People with healthy, positive and supportive relationships are more likely to be happier and healthier.
Creating and maintaining good connections with others can also help to combat loneliness and improve mental health issues, such as stress and anxiety.
Peer pressure
Keeping myself safe
How to say “No”
Do you find it hard to say “no”? You’re not alone.
In an experiment1 conducted by the University of Waterloo, individuals were asked to do something that went against their morals, such as damaging a library book. Even though they didn’t agree with the task, about half of them ended up doing it anyway.
This interesting study highlights a common challenge many people face: finding it hard to say “no,” even when something feels wrong.
Why Is It So Hard to Say No?
Saying no is often challenging due to our innate drive to cooperate with others. Our genetics, forged from a millennia of evolution, inclines us to prioritize others’ needs—even before our own. The desire for social acceptance and fear of causing disappointment or conflict further urge us to agree, even when it’s against our best interests.
Let’s dive more into the why of how saying “no” can feel like quite the challenge.
We’re Programmed to Play Nice
Humans are social animals2; we’re hardwired to cooperate. Turning someone down? That’s like a glitch in the system, going against our instinct to keep the peace.
Everyone Wants to Be Liked
Admit it—we all crave that warm, fuzzy feeling of being accepted. Whether it’s self-esteem or our childhood experiences being a yes-kid, saying yes is often our golden ticket to fitting in.
Nobody Wants to Be “That” Person
Ever felt like you’ve twisted your own arm into saying yes? You’re not alone. Sometimes we say yes simply because we can’t bear to see that disappointed look in someone’s eyes. We all know rejection stings, and we’d rather dance around a ‘no’ than dish one out.
Standing Up for Ourselves? Easier Said Than Done
We’re taught to follow the rules, be polite, and keep the boat steady. But where’s the line? The difficulty in saying no lies in navigating these deeply embedded social norms without losing our ability to stand up for what we truly believe in.
Why It’s Important to Say No (Properly)
As we learned earlier, many of us have a hard time saying no in part because it’s evolutionarily ingrained in us. But just because something is the way it is, doesn’t mean it ought to be.
Here’s why you should say no:
Saying no frees up time for yourself. Let’s face it: there’s only so much you can cram into 24 hours. Whether you’re hustling toward your next big thing or just need to kick back and relax, constantly saying yes to others doesn’t leave much “me time.”
Saying no teaches you to step out of your comfort zone. Think of saying no as the equivalent of taking a cold shower or making a toast at a party unprepared. It’s a thrill, it’s uncomfortable, but oh boy, does it build character! Saying no is like flexing a muscle —the more you do it, the stronger you become, and the more you get comfortable being out of your comfort zone.
Saying no teaches you how to be assertive. Whether you’re at work, school, or just hanging out, being assertive puts you in the driver’s seat. Consider saying no your training wheels for being more assertive.
Saying no isn’t as bad as you think. Worried about ruffling feathers? Trust me, most of the reasons that make saying no seem scary are all in your head. Most people get it; rejection happens. Heck, it might even earn you a respectful nod, especially if you’ve been the “yes person” for too long.
Saying no helps you maintain integrity. Saying no allows you to align your actions with your core values. If something doesn’t fit your schedule or clashes with your beliefs, a respectful “no” keeps you true to yourself.
Saying no can actually strengthen relationships. Sounds weird, right? But honesty truly is the best policy. Constantly saying yes might please people in the short term, but if you’re overcommitting and under-delivering, that’s a fast track to letdown city.
15 Best Ways to Say No
Whether it’s declining an invitation or turning down a request for help, how you say “no” can make all the difference in preserving relationships and conveying your message respectfully. Below are 20 carefully curated ways to say “no” that are suitable for various situations.
- “Thanks for thinking of me, but I’ll have to pass.” (Friendly and non-committal.)
- “I wish I could, but it’s not possible for me right now.” (Expresses desire but clear inability.)
- “I’m on a strict diet of “no” this week.” (Funny and assertive, a solid “no” that’s served with a smile.)
- “I’ll need to check my schedule; can I get back to you?” (Buys time for consideration.)
- “I can’t, but I know someone who might be interested.” (Provides an alternative.)
- “I’m not comfortable with that, but I appreciate the offer.” (Honest and polite.)
- “I can’t commit to that right now, but I’ll think about it.” (Non-committal but not entirely closed off.)
- “I’m committed to another project with a tight deadline. Perhaps next time?” (Specific and leaves future opportunities open.)
- “I’m already committed to an exciting evening of laundry folding.” (Show that your priorities might be elsewhere, but with a wink.)
- “I would love to help, but I’ve already committed to something else during that time frame.” (Respectful and specific.)
- “I’m flattered, but I have a standing appointment with my gym’s treadmill.” (Stress your commitment to personal health and well-being.)
- “I have to take a rain check, but let’s plan something soon.” (Promising future engagement.)
- “I’ve got a full plate right now, but thank you for considering me.” (Appreciative refusal.)
- “I’m trying to cut back on ___, so I’ll have to decline.” (Provides a personal reason.)
- “I’d love to help, but I’m already spread pretty thin at the moment.” (Explains without over-explaining.)
You don’t always have to give a reason when you say no to something. Sometimes, just saying “no” is enough, and it can actually show that you’re confident in your decision. If you feel pressured to explain yourself, remember that it’s OK to keep things simple.
Read more at: https://www.scienceofpeople.com/how-to-say-no/
How to (Gracefully) Say No video
Pets
Caring for a pet can help our mental wellbeing in many ways, including:
- increasing your physical activity. Dog owners are likely to take their pets for a walk or run every day. This can be a fun way to fit exercise into your routine
- providing companionship. Pets can give you a sense of security and someone to share the day with. Caring for them can help you feel wanted and needed. This can be especially valuable for older people or those who live alone
- reducing anxiety. The companionship of a pet can help to ease your anxiety
- boosting self-confidence. Pets can be great listeners, offer unconditional love and won’t criticise you. This can help your self-confidence, especially if you feel isolated or misunderstood
- helping you meet new people. Dog owners often stop and chat with each other on walks. But other pets can be a way to meet people too: in pet shops, training classes or online groups, for example
- adding structure to your day. Feeding, exercising and caring for a pet can help you keep to a daily routine, which can help you feel more grounded and focused. It can give your day purpose and a sense of achievement.
Neurodiversity
Pets may also help with specific conditions. For example, people with ADHD may benefit from the structure and routine that a pet needs. Managing their pet’s responsibilities and keeping track of time – to feed or walk them on time, for example – may help them in other areas of their lives. Some people with ADHD are hyperactive – especially children – and playing with a pet can be a great way to release excess energy, whether that’s walking a dog or running around with a kitten.
Autistic people can benefit from having a pet. Pets provide the kind of unconditional relationship that can help someone build social skills and confidence. They can provide a sense of calm and reassurance if their owner feels overwhelmed. Autistic children with sensory issues can involve their pets in sensory integration activities to help them get used to how something feels against their skin or how it smells or sounds.
Is having a pet right for me?
Having a pet is a serious commitment and not something to do on a whim. You’ll need to have the time, money and energy for a pet, as well as a calm home environment with routine and consistency. Fostering a pet or helping a friend with theirs can help you see whether having your own is right for you.
When you’re ready to think about getting a pet, consider:
- how much outdoor space do you have
- how active you are
- how much time do you have to spend with your pet
- how much money do you have for vet’s bills, insurance, food, toys, etc.? Some charities offer low-cost vet care, but they are limited to certain areas and have financial criteria
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/pets-and-mental-health
https://www.pdsa.org.uk/pet-help-and-advice/looking-after-your-pet/all-pets/getting-a-pet
The internet
The online world can be a positive space where you can keep in touch with friends and make new ones. But the internet can also be negatively used by people to target and hurt others. If you are ever worried about the way someone is communicating with you online or about online sexual abuse, there are steps you can take and lots of people that can help.
It is common to feel a mix of emotions if something happens online that makes you feel worried or uncomfortable. The situation might make you feel confused, angry, embarrassed, betrayed or guilty. You might start feeling these emotions when it happens, or much later on. There are no right or wrong ways to feel and remember you are never to blame.
https://www.thinkuknow.co.uk/11_18/
Staying safe
Safe Places helps people with a learning disability and autism if they feel worried or are at risk while they are out and about in the community. They can go to public places, like shops, cafes and job centres, which have a Safe Place sticker in their window and ask staff there for help.
People with a learning disability and Autism carry a Safe Place card. This has their emergency contact details on them, which they can show to staff in the Safe Place. Healthy Cornwall manages the scheme, which is part of the Safe Places National Network. Devon and Cornwall Police and Cornwall People First support scheme.
Safe Places cards– If you would like a Safe Places card, please email safeplaces@cornwall.gov.uk or call 01209 615 600.
Safe Places app– The Safe Places app can show people their nearest Safe Place. Currently not all Cornwall’s Safe Places are on the app. It is free from the App store or Google Play.
Hate Crime support -There are ways that you can get support if you are subject to a hate crime or hate incident. Support can help you with reporting the incident when it happens, this can help us to stop it happening again. You can also use the True Vision website to report hate crimes that have happened to you or someone you know.
Mate crime is when people pretend to be friends, but then exploit their friend with a learning disability.
https://arcengland.org.uk/project-resources/safety-net-project-resources/
Personal hygiene
Good personal hygiene is one of the best ways to protect yourself from getting gastro or infectious diseases such as COVID-19, colds and flu. Washing your hands with soap removes germs that can make you ill. Maintaining good personal hygiene will also help prevent you from spreading diseases to other people.
Personal hygiene includes:
- cleaning your body every day
- washing your hands with soap after going to the toilet
- brushing your teeth twice a day
- covering your mouth and nose with a tissue (or your sleeve) when sneezing or coughing
- washing your hands after handling pets and other animals
Try to bathe or shower each day. Wash well, especially under your armpits and around your genitals and anus. Keeping clean will prevent skin irritations and remove bacteria that cause body odour.
Preventing body odour- After washing, apply deodorant to your armpits. Put on clean, dry clothing. Wash sweaty or dirty garments well and, if possible, hang them outdoors to dry. If you have a problem with excessive sweating, make an appointment to see your doctor.
Preventing bad breath– Bad breath can be caused by poor oral hygiene. Brush and floss your teeth twice a day since this reduces gum disease and the chances of future tooth decay. Use these dental care tips and make an appointment with a dentist for a check-up if you have further symptoms.
Getting a tattoo
11 Tips Before You Get a Tattoo https://www.youtube.com/watch?v=nCwrM15o_l0
Exercise
Every Adult should aim to be active daily. Over a week, activity should add up to at least 150 minutes (2½ hours) of moderate intensity activity in bouts of 10 minutes or more – one way to approach this is to do 30 minutes on at least 5 days a week.
The evidence is overwhelming that moving our bodies, through physical activity, community sport and fitness industry. We want to work collaboratively with local and national partners, organisations, healthcare providers, fitness and leisure to support adults to live healthier, happier and more fulfilled lives.
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities include:
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
Examples of vigorous activities include:
- running
- swimming
- riding a bike fast or on hills
- walking up the stairs
- sports, like football, rugby, netball and hockey
- skipping
- aerobics
- gymnastics
- martial arts
Examples of very vigorous activities include:
- lifting heavy weights
- circuit training
- sprinting up hills
- interval running
- running up stairs
- spinning classes
Examples of muscle-strengthening activities include:
- carrying heavy shopping bags
- yoga
- Pilates
- tai chi
- lifting weights
- working with resistance bands
- doing exercises that use your own body weight, such as push-ups and sit-ups
- heavy gardening, such as digging and shovelling
Fitness Studio exercise videos
https://www.nhs.uk/conditions/nhs-fitness-studio/
Sport in Mind offer a wide range of sports and physical sessions to suit everyone, regardless of age, gender, mobility, ethnicity sexual orientation or ability. The sessions are open to anyone over 17 experiencing mental health problems as well as carers and all our groups meet weekly and take place in a safe, supportive and fun environment.
https://www.sportinmind.org/Listing/Category/adult-programme
Active Cornwall – Working in partnership with the Activity Alliance and disAbility Cornwall, Active Cornwall aims to deliver an inclusive programme for all young people and adults with a disability, enabling them to participate in mainstream sport and be active for life.
https://www.activecornwall.org/sports-activities-and-play/
https://www.activityalliance.org.uk/about-us
Kernow Specials Sports Association’s aim is to establish sporting and recreational activities for people with a learning disability throughout Cornwall.
https://kernowspecials.com/